For those with diabetes plan ahead for holiday meals

The holiday season is upon us and with this means holiday
festivities filled with rich foods and hearty meals. Those with diabetes can
take part in these festivities by planning ahead.

Janice Hermann, Oklahoma State University Cooperative
Extension nutrition specialist, said having diabetes does not mean you have to
give up your favorite seasonal foods.

“If people who have diabetes eat in moderation, they can
enjoy the foods of the season,” Hermann said. “The key is to plan ahead and
know your limits.”

Hermann offers these tips for
holiday meals for diabetics:

·
Make a list of
must have foods – a piece of cake or sugar cookie – and figure out how to
include them in your eating plan.

·
Think of your
typical holiday meal, ask the host what is going to be on the menu and plan
ahead for what you are going to eat.

·
Use a smaller
plate.

·
Say no to second
helpings of food.

·
Make healthy
drink choices. Opt for water, tea or club soda instead of the higher calorie
choices.

·
Make exercise a
priority, go out for a walk after the meal.

·
Monitor blood
sugar more often than usual.

“Enjoy sugary treats in moderation, but remember sweets aren’t
the only foods that increase blood sugar levels,” Hermann said. “Carbohydrates,
including those in fruits, starchy vegetables, beans, dairy and other starchy foods, can raise blood sugar. Be
sure to eat a variety of healthy foods – think about appropriate portion sizes
and try to make lower fat and sugar choices.”

If you are hosting a holiday meal, be sure to plan ahead for
someone who may have diabetes. Hermann said to offer a variety of foods.

“Offer low-fat choices and try to use healthy recipes when
preparing dishes,” she said. “Preparing a reduced calorie meal and offering
healthier choices will give someone with diabetes at your festivities more
opportunity to enjoy the foods around them. Plus healthy options will benefit
everyone enjoying the meal.”

Oklahoma State
University, U.S. Department of Agriculture, State and
Local Governments Cooperating: The Oklahoma Cooperative Extension Service
offers its programs to all eligible persons regardless of race, color, national
origin, religion, gender, age, disability, or status as a veteran, and is an
equal opportunity employer.